Natural Ways to Raise Testosterone Levels: Signs, Strategies, and Supplements
Are you feeling a little “low on energy” these days? Do you sometimes feel more “down” than “up”? If yes then don’t worry, because these are all signs of low testosterone levels. Don’t reach for the medicines just yet, because there are some very natural ways you can raise your testosterone levels. Read this article to find out more!
1. Introduction to Testosterone and its Functions
Testosterone is an androgen hormone that plays a key role in the development and maintenance of male characteristics. It is responsible for the development of primary and secondary sexual characteristics in males. It is formed in the testes and is present in the highest amounts during puberty. And, it is the main male sex hormone, responsible for male characteristics and traits.
Testosterone is important for bone health, male fertility, and human behavior. Its primary purpose is to create and maintain physical characteristics that designate a male from a female, including strength, bone density, muscle mass, and sexual function. Testosterone has a direct impact on a male’s libido and mood and is an important part of overall health.
- Building and maintaining muscle mass and strength
- Stimulating bone growth and density
- Creating a deeper voice
- Influencing male sexual characteristics and fertility
- Strengthening the cardiovascular system
- Increasing red blood cell count and hemoglobin
Testosterone is an essential hormone for both men and women; however, men require higher levels than women. It contributes to a wide range of body processes, including fat distribution, muscle mass, strength, sex drive, and more – all of which play an important role in overall well-being and performance.
High levels of testosterone can be beneficial, but too much of a good thing can be detrimental. Testosterone levels that are too low or too high can cause a range of health issues including weight gain, depression, fatigue, infertility, hair loss, and an increased risk of certain types of cancer. This is why it is important to maintain a healthy balance of testosterone by regularly checking hormone levels and making diet and lifestyle changes to support healthy hormone levels.
2. Signs of Low Testosterone
Changes in Mood
One sign of low testosterone is changes in your mood, such as reduced enthusiasm and drive, and in severe cases, depression. Testosterone affects mood by regulating levels of serotonin in the brain, the neurotransmitter associated with feelings of well-being. If you feel like you’re having trouble focusing, or find yourself more easily irritated or discouraged than usual, it’s worth getting your testosterone levels checked.
Though one of the most common causes of a low testosterone level is age, weight gain can worsen it further. It’s normal to gain weight with age, but the extra fat can interfere with the production of testosterone. Additionally, weight gain can induce inflammation throughout the body, often leading to decreased production of testosterone.
Low Energy and Fatigue
Low testosterone can cause fatigue, both physical and mental. Along with the decreased production of testosterone, the body may have a hard time making new red blood cells, leading to iron deficiency. This can result in reduced blood flow and oxygen throughout the body, causing a decrease in energy.
Changes in Sex Drive
Testosterone is directly linked to your sex drive and libido. So, it’s no surprise that decreased testosterone levels will cause a decrease in sexual desire. Furthermore, it’s necessary for men to have sufficient levels of testosterone for an erection, so if you’re not able to get and maintain one, it might be time to see a doctor.
Low Bone Density
Testosterone plays an essential role in building strong bones. It helps to increase bone density and build muscles needed to keep bones healthy and resistant to fractures. If you start to experience more frequent bone fractures, low testosterone levels could be a problem. It’s especially important in post-menopausal women, as bone density painfully decreases with age.
3. Dietary Strategies to Boost Testosterone
If a man is looking to increase his testosterone levels naturally, diet can play a key role. Here are three dietary strategies that anyone can implement to naturally boost testosterone.
Minimize Sugars and Processed Carbs: Sugar intake can cause an imbalance in hormonal levels, including testosterone, due to how insulin affects levels of the hormone. Eating simple sugars will cause spikes in insulin levels which then causes a decrease in testosterone. Processed carbs don’t provide any nutritional benefit and should generally be avoided. High-fiber, complex carbohydrates, like oat bran, barley, and quinoa, are much healthier and can help to support healthy testosterone levels.
Eat Healthy Fats: The body processes healthy fats (such as omega-3 fatty acids) differently than unhealthy fats (like trans fats). Research suggests that eating healthy fats can increase testosterone levels. Good sources include fatty fish, like salmon, mackerel, and sardines, as well as grass-fed butter, nuts, avocados, and olive oil.
Increase Protein Intake: Research suggests that eating adequate amounts of protein can increase testosterone. Good sources of protein that can help to increase testosterone include:
Related: What to Eat to Speed Up Metabolism
By sticking to these dietary strategies, it is possible to naturally boost testosterone and avoid any supplements, injections, or other medical advice.
4. Exercise to Increase Testosterone Levels
You don’t need to go to a gym to increase your testosterone levels. When done right, exercising at home can lead to the same results. Here are four exercises that don’t require any equipment and will increase your testosterone levels:
- High-Intensity Interval Training: HIIT combines short bursts of intense exercise with longer periods of rest. This boosts testosterone production and gives you a maximum calorie burn in a short time.
- Lunges: Lunges target the glutes, quads, hamstrings, and core. This exercise is a great full-body move and can help elevate testosterone levels.
- Push-Ups: Push-ups are one of the basic bodyweight exercises, but they can still produce results. They work the entire upper body while engaging your core and require minimal coordination.
- Squats: Squats are a difficult exercise that puts extra strain on the glutes, quads, and hamstrings. Like push-ups, they require minimal coordination but may require more equipment for heavier squats.
Make sure to take rest days throughout the week and get at least seven hours of sleep per night to keep your body functioning optimally. Additionally, eating healthy foods like lean protein, complex carbs, and healthy fats will go a long way in providing the right building blocks to make testosterone.
Exercising correctly can significantly increase testosterone production, so make sure to follow the four exercises and any other advice to take care of yourself and stay healthy.
5. Supplements to Take for Boosting Testosterone
If you’re looking to improve your testosterone levels, there are a few supplements that can be beneficial. Here are five of the most popular that you should consider taking.
- Vitamin D: Vitamin D is important for many bodily functions, including hormone production. Studies have linked low levels of vitamin D with lower testosterone levels, so supplementing your diet with this nutrient can help boost your testosterone.
- Zinc: Zinc is an important mineral that helps support testosterone production. Studies show that men with zinc deficiencies tend to have lower testosterone levels and that supplementing with zinc can restore testosterone levels back to normal.
- Ashwagandha: Ashwagandha is an herb that has been used traditionally in Ayurvedic medicine to help treat male infertility and low sex drive. Studies have shown that supplementing with ashwagandha can increase testosterone levels significantly.
- D-Aspartic Acid: D-Aspartic Acid is an amino acid that helps with testosterone synthesis. Studies have shown that supplementing with D-Aspartic Acid can improve testosterone levels in men.
- Tribulus Terrestris: Tribulus Terrestris is an herb that is commonly used to treat male infertility and low testosterone. Studies have shown that supplementing with this herb can increase testosterone levels in men.
These supplements can help you boost your testosterone levels naturally. Make sure to talk to your doctor before taking any supplements, as they can interact with certain medications and have other side effects.
6. Final Thoughts
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That said, here are some of its strengths:
- High durability and rugged construction
- lightweight and compact for easy storage
- Well-designed controls
- Water repellent
Likewise, here are some points of improvement:
- The battery life is on the low side and needs to be charged more often
- The material may take some time to dry out
Nevertheless, I’m pleased with the purchase. I believe that the product has been a great bang for the buck and I can now use it for my needs.
If you’re looking for natural ways to raise your testosterone levels, you are already on the right track! By improving your diet, lifestyle, and exercise habits, you should start to see a slight increase in your testosterone levels over time. Just remember to be patient and enjoy the journey. Good luck!